All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Bean Sprouts

Beans And Legumes

Beef

Beef And Veal

Beets

BERRIES

Typical serving size:

½ cup (weight varies based on type of berry)

HOW THEY HARM

Allergies

Kidney and bladder stones

Pesticide residue

Intestinal irritation

Drug interaction

Dark stools

WHAT THEY HEAL

Cancer

Diabetes

Brain function

High cholesterol

High blood pressure

Birth defects Macular degeneration

Constipation

Aging skin

BERRIES FACTS

Blueberries tend to change color during cooking
Acids, like lemon juice and vinegar, make them turn red
In an alkaline environment, such as a batter with too much baking soda, they may turn greenish-blue

North America is the world's leading blueberry producer, accounting for nearly 90% of world production

People in many cultures have found strawberries useful for certain conditions
The Chinese claim that a handful of them is a cure for a hangover
Strawberries are also said to whiten teeth and are used to get rid of garlic breath
Whether it’s blackberries, blueberries, raspberries, or strawberries, these sweet, juicy fruits are powerhouses of healthy nutrients
In addition to being low in calories and high in vitamin C and potassium, berries are high in fiber, making them an excellent snack
Cranberries, boysenberries, loganberries, and olallieberries are tart and primarily used in jams and pies

Health Benefits

Fights cancer
The antioxidants in berries neutralize free radicals, unstable compounds that can damage cells and lead to diseases including cancer
Berries also contain anthocyanins, plant pigments that have been shown to prevent cancer and heart disease, as well as ellagic acid, another cancer- fighting substance
Lowers diabetes risk
In one study, obese volunteers lowered their diabetes risk by drinking a smoothie loaded with blueberries twice a day
The blueberries increased insulin sensitivity, which helps keep blood sugar levels healthy
And another study, in mice, suggested the fruit can help prevent hardening of the arteries
Boosts brain function
Studies show that berries are loaded with valuable antioxidants that can slow down brain aging and enhance your memory
Blueberries appear to be especially healthy
They’re rich in anthocyanins, flavonoids that seem to offer brain benefits
Helps cholesterol and blood pressure
Adults who ate about a cup of berries a day lowered their blood pressure and raised their HDL (good) cholesterol after 8 weeks, according to a study from Finland
Berries are also rich in pectin, a form of soluble fiber that can lower total cholesterol levels
Reduces risk of macular degeneration
Blueberries are one of the richest fruit forms of antioxidants
One study found that people who ate the greatest amount of fruit were the least likely to develop age-related macular degeneration, the leading cause of blindness in older people
Prevents birth defects
Strawberries and raspberries are also a good source of folate, a nutrient needed by expectant mothers to stave off birth defects
One cup provides about 30 mcg, or roughly 7% of the RDA
Relieves constipation
There are 7 g of fiber in a cup of raw raspberries
The seeds in raspberries provide insoluble fiber that helps prevent constipation
Repairs aging skin
The anthocyanins in berries may even prevent some of the effects of aging, such as skin damage from ultraviolet light
Studies have also shown that ellagic acid may also repair skin damaged by the sun

Health Risks

Allergies

If you’re allergic to aspirin, you may want to avoid blackberries, raspberries, and strawberries
These berries are natural sources of salicylates, substances related to the active compound in aspirin
In addition, blueberries can cause allergic reactions in some people
Common symptoms are itchy hives and swollen lips
Kidney and bladder stones
Strawberries and raspberries contain oxalic acid, which can aggravate kidney and bladder stones in susceptible people
It can also reduce the body’s ability to absorb iron and calcium
Pesticide residue
Strawberries may contain relatively high levels of pesticide residues, so consider buying organic varieties
Bowel irritation
The seeds in strawberries provide insoluble fiber, which helps prevent constipation
But they can be irritating to people with such intestinal disorders as inflammatory bowel disease or diverticulosis
Dark stools
Though not really a health risk, blueberries can make stools dark and tarry, which could be mistaken for intestinal bleeding

Allergies

Snack on bagged frozen berries for a mini-burst of berry sorbet

Simmer mixed berries with honey and cinnamon, then add a splash of lime juice for an antioxidant-rich dessert sauce

Sprinkle strawberries or blueberries on a peanut butter sandwich in place of high-sugar jelly

Add quartered strawberries to a shrimp salad

Mix finely chopped berries with ricotta and honey as a spread

Buying Tips

Choose berries that are firm, plump, and deep in color, while avoiding those that are soft, mushy, or moldy

Stay away from containers of berries with juice stains, which may be a sign that the berries are crushed and possibly moldy; soft, watery fruit, which means the berries are overripe; and dehydrated, wrinkled fruit, which means the berries have been stored too long

Storing Tips

After you purchase berries, check the fruit and toss out any moldy or deformed berries

Eat overripe berries within 24 hours

Keep other berries in the original container or arrange unwashed berries in a shallow pan lined with paper towels and wash topped with another paper towel to absorb any additional moisture
Cover the pan with plastic wrap

Wash just prior to use and eat within a week after purchase

If you can’t eat them that soon, store in a freezer for up to 1 year without losing flavor

Raspberries spoil faster than most berries because of their delicate structure and hollow core
Blueberries last a little longer than other berries because they have a protective light powdery coating on the skins

QUICK TIP:

Wait to wash Berries should be washed well but gently, using the light pressure of the sink sprayer if possible, just before eating or recipe preparation